W.O.D.

Saturday

CrossFit Believe – CrossFit

Emom: Metcon (AMRAP – Reps)

EMOM21

*8 Sandbag Squat Cleans (70/50)

*Max Burpees Over Sandbag

*Rest

Score: Total Burpees

Judy’s Birthday Beatdown

CrossFit Believe – CrossFit

Judy: Metcon (AMRAP – Rounds and Reps)

Judy’s Birthday Beatdown

43 Min AMRAP:

1 Bar Muscle Up

9 Shoulder To Overhead (95/65)

7 Box Jump Overs (24/20, Must Clear Entire Box)

5 Pullups

Every 5 Mins: Run 200m

*Run Isn’t Worth Anything, But Required

*Run At: 0:00, 5:00, 10:00, 15:00, 20:00, 25:00, 30:00, 35:00, 40:00

Running Into Grace

CrossFit Believe – CrossFit

RGR: Metcon (Time)

Run 1 Mile

30 Clean and Jerks 135/95

Run 1 Mile

30 Minute Time Cap

If time is called, you can finish your 200 M lap. You will not be able to finish the entire mile.

Wednesday

CrossFit Believe – CrossFit

Bench: Bench Press (5-5-5-5-5 )

5×5 – Build

WBPSL: Metcon (Time)

20-18-16-14-12-10-8-6-4-2

Unbroken Wallballs (20/14)

*10 Pistols After Each Round (WOD Ends W/ Pistols)

Time Cap: 12 Minutes

Flow: 20-10-18-10-16-10-14-10…etc

Trish’s Birthday Beatdown

CrossFit Believe – CrossFit

Trish: Metcon (Time)

Trish’s Birthday Beatdown

For Time:

31 Foot Handstand Walk

21 Handstand Push-ups

21 Situps

21 Burpee Broad Jumps (each 4 ft mat is 1 rep)

31 Foot Handstand Walk

15 Handstand Push-ups

15 Situps

15 Burpee Broad Jumps (each 4 ft mat is 1 rep)

31 Foot Handstand Walk

9 Handstand Push-ups

9 Situps

9 Burpee Broad Jumps (each 4 ft mat is 1 rep)

31 Foot Handstand Walk

Time Cap: 20 Minutes

Monday

CrossFit Believe – CrossFit

5RFT: Metcon (5 Rounds for time)

5 Rounds Each For Time:

Run 200m

10 Deadlifts

7 Hang Power Cleans

4 Shoulder To Overhead

Rest 3 Mins Between Rounds

*Each Round Has A 3 Minute Time Cap. If You Are Time Capped Every Round, Your Rounds Will Start At 0:00, 6:00, 12:00, 18:00 and 24:00 (Ending @27:00)

*If You Finish @2:32, Start Round 2 @5:32.

Rx Weights:

Men: 135/155/175/195/215

Women: 95/105/115/125/135

SUN

CrossFit Believe – CrossFit

5RFT: Metcon (Time)

5 Rounds For Time:

12 Overhead Squats (95/65)

1 Rope Climb

24 AbMat Situps

Time Cap: 20 Minutes

Saturday

CrossFit Believe – CrossFit

3RFT: Metcon (Time)

3 Rounds for Time

600 M Run

60 Air Squats

6 Back Squats At 70% of 1RM

Time Cap: 21 Minutes

TGIF

CrossFit Believe – CrossFit

Team3: Metcon (AMRAP – Rounds and Reps)

Teams of 3:

22 Min AMRAP:

50 Pullups

50 Box Jump Overs (24/20)

50 Handstand Pushups

50 Cleans, Anyhow (Increasing Each Round)

Rd1: 135/95

Rd2: 185/125

Rd3: 225/155

Thursday

CrossFit Believe – CrossFit

STRCT: Shoulder Press (1RM)

This is a Strict Press.

Build to Maximum From Rack.

PJerk: Push Jerk (1RM)

Build to Maximum From Rack.

3RFT: Metcon (Time)

3 Rounds For Time:

Run 400

50 Double Unders

15 Hang Power Snatches (100/70)

Time Cap: 15 Min